Notes
very very tired today and the deep snow didnt help matters...did my best but it was a poor performance on the last three miles...went to chiro yesterday for right heel issue and its my soleus causing the issue and its definitely fixable but its still very tight.
Training Plan Entry
Tempo
10 mi
1:10 progression.
WU) 30:00- build slowly to a natural and relaxed effort and hold it. HR would be 140-150.
20:00 at about a PE of Zone 3 or for you a HR 150-160. Strong but very controlled effort.
20:00 at a best effort. Free up your mind and simply allow your body to go. You want to be on the edge of wanting to slow down but not needing to slow down. Smooth and strong!
Jog easy for up to 10:00 after or just walk a few minutes to flush out your legs.